Hungry Girl 1-2-3 (6 page)

You’ll Need:
bowl, 4 skewers, nonstick spray, grill, long barbecue tongs

Marinate:
at least 1 hour

Cook:
15 minutes

PER SERVING
(2 kebabs): 285 calories, 3g fat, 432mg sodium, 21.5g carbs, 5g fiber, 12g sugars, 44g protein

¼ cup plain fat-free yogurt

1 teaspoon lemon juice

¼ teaspoon curry powder

¼ teaspoon garlic powder

¼ teaspoon onion powder

¼ teaspoon salt

Dash paprika

12 ounces raw boneless skinless lean chicken breasts, cut into 1½-inch cubes

2 red bell peppers

1 large (or 2 small) yellow summer squash

1 onion

In a medium bowl, combine yogurt, lemon juice, and all seasonings. Stir well. Add chicken and coat completely. Cover and refrigerate for at least 1 hour.

Meanwhile, cut bell peppers, squash, and onion into chunks equal in size to the chicken cubes.

Skewer the chicken and veggies alternately onto four skewers, packing the pieces together tightly.

Spray grill lightly with nonstick spray, and bring to medium-high heat.

Grill kebabs for 5 minutes with the grill cover down. Then carefully flip kebabs with long barbecue tongs.

With the grill cover down, grill for another 5 to 7 minutes, until chicken is cooked through.

Remove from grill and allow to cool slightly. Once cool enough to handle, pull chicken and veggies off the sticks and eat!

MAKES 2 SERVINGS

HG Tip!

If using wooden skewers, make sure to soak ’em in water for 20 to 30 minutes first to keep ’em from burning.

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You’ll Need:
blender or food processor, sealable plastic bag, rolling pin or heavy can, bowls, large skillet, nonstick spray

Prep:
15 minutes

Cook:
10 minutes

PER SERVING
(½ of recipe): 234 calories, 2g fat, 617mg sodium, 23.5g carbs, 4g fiber, 10g sugars, 29g protein

¼ cup Fiber One bran cereal (original)

½ cup Cap’n Crunch cereal (original)

1/8 teaspoon onion powder

1/8 teaspoon garlic powder

Dash salt

Dash black pepper

8 ounces raw boneless skinless lean chicken breast, cut into 4 strips

3 tablespoons fat-free liquid egg substitute

2 tablespoons Dijonnaise

2 tablespoons honey mustard

Place Fiber One in a blender or food processor, and grind to a breadcrumb-like consistency. Set aside.

Place Cap’n Crunch in a sealable plastic bag and seal. Using a rolling pin or a heavy can, coarsely crush cereal. In a wide bowl, combine Fiber One crumbs, crushed Cap’n Crunch, and all seasonings. Mix well and set aside.

Place chicken strips in a separate bowl. Pour egg substitute over the chicken strips, and flip to coat. Shake off any excess egg substitute, and then coat chicken strips in the cereal mixture.

Bring a large skillet sprayed with nonstick spray to medium heat on the stove. Place coated chicken strips gently into the skillet, spacing them out as much as possible. Cook for 5 minutes, and then carefully flip pieces over. Cook for about 4 additional minutes, until chicken is cooked through.

Combine the Dijonnaise and honey mustard in a small bowl, and mix well for a tasty dipping sauce. Enjoy!

MAKES 2 SERVINGS

You’ll Need:
large pot

Prep:
15 minutes

Cook:
20 minutes

PER SERVING
(¼
^th
of recipe, about 1½ cups): 286 calories, 3g fat, 777mg sodium, 38g carbs, 2.5g fiber, 26g sugars, 25.5g protein

¼ cup ketchup

1½ tablespoons reduced-sodium/lite soy sauce

1 tablespoon brown sugar (not packed)

1 tablespoon cornstarch

1 tablespoon dry onion soup mix

2 teaspoons Dijonnaise

1 teaspoon chopped garlic

One 20-ounce can pineapple chunks in juice, not drained

6 ounces raw scallops, halved if large

6 ounces raw swordfish, cut into 1-inch cubes

1 sweet onion, thinly sliced

1 red bell pepper, thinly sliced

1 yellow or orange bell pepper, thinly sliced

6 ounces raw shrimp, peeled, tails removed, deveined

Pour ½ cup water into a large pot. Add ketchup, soy sauce, brown sugar, cornstarch, onion soup mix, Dijonnaise, and garlic. Stir thoroughly, ensuring cornstarch dissolves.

Add pineapple, scallops, and swordfish, and set stove to medium heat. Stirring occasionally, cook for 8 minutes.

Add veggies and cook for 2 minutes. Add shrimp and, stirring occasionally, cook until shrimp are opaque and cooked through and sauce has thickened slightly, about 3 minutes.

Remove from heat and let stand for 5 minutes. (Sauce will thicken upon standing.)

Serve it up and dive in!

MAKES 4 SERVINGS

You’ll Need:
grill, nonstick spray, long barbecue tongs, dish

Prep:
15 minutes

Cook:
10 minutes

PER SERVING
(1 wrap): 173 calories, 2.5g fat, 483mg sodium, 34.5g carbs, 10.5g fiber, 8.5g sugars, 10g protein

Two ½-inch-thick peeled eggplant slices (cut lengthwise)

1 large portabella mushroom cap

1 red bell pepper, halved, seeds removed

1 small zucchini, ends removed, cut lengthwise into 4 slices

3 tablespoons plain fat-free yogurt

1 tablespoon finely chopped fresh basil

½ teaspoon crushed garlic

2 burrito-size flour tortillas with about 110 calories each

2 dashes salt

2 dashes black pepper

Spray grill well with nonstick spray, and bring to medium-high heat.

Grill all the veggies for 5 minutes with the grill cover down. Then carefully flip with long barbecue tongs.

Grill veggies for about 5 minutes longer with the grill cover down, until slightly soft and blackened. Remove from grill and allow to cool slightly.

Meanwhile, in a small dish, combine yogurt, basil, and garlic, and mix well. Set aside.

Once veggies are cool enough to handle, cut mushroom cap and pepper halves into slices. Then warm tortillas slightly in the microwave (or carefully and quickly on the grill).

Spread half of the yogurt mixture onto each tortilla. Place a slice of eggplant down the center of each tortilla, and place a slice of zucchini on either side. Sprinkle with salt and black pepper.

Evenly distribute mushroom and pepper slices between the two tortillas, laying them in the same direction as the other veggie slices. Roll each tortilla up like a burrito.

Slice wraps in half (or don’t) and enjoy!

MAKES 2 SERVINGS

You’ll Need:
large sealable plastic bag, meat mallet or a heavy can, blender or food processor, bowls, large skillet with a lid, nonstick spray

Prep:
20 minutes

Cook:
15 minutes

PER SERVING
(½ of recipe): 258 calories, 6g fat, 684mg sodium, 16.5g carbs, 7g fiber, 1g sugars, 38.5g protein

Two 4-ounce raw boneless skinless lean chicken breast cutlets

½ cup Fiber One bran cereal (original)

1½ teaspoons Italian seasoning, or more to taste

½ teaspoon garlic powder, divided, or more to taste

½ teaspoon onion powder, divided, or more to taste

1/8 teaspoon salt, or more to taste

¼ cup canned tomato sauce with Italian seasonings

¼ cup fat-free liquid egg substitute

½ cup shredded reduced-fat mozzarella cheese

Optional: Black pepper

Place chicken in a large sealable plastic bag and, removing as much air as possible, seal the bag. Carefully pound chicken through the bag with a meat mallet or a heavy can, until it is uniformly about ½-inch thick.

Using a blender or food processor, grind Fiber One cereal to a breadcrumb-like consistency. In a medium bowl, combine “breadcrumbs” with Italian seasoning, ¼ teaspoon garlic powder, ¼ teaspoon onion powder, and salt. Feel free to season your breadcrumbs with as much pepper, additional salt, and additional spices as you like. Mix well.

In a small bowl, mix tomato sauce with remaining ¼ teaspoon garlic powder and ¼ teaspoon onion powder. Set aside.

Place egg substitute in a separate medium bowl. Coat raw chicken very well on both sides with the egg substitute. Then place chicken in the crumb mixture, and coat thoroughly on both sides.

Spray a large skillet with nonstick spray, and bring to medium-high heat. Place chicken in the skillet and cook for 4 minutes on each side, or until chicken is cooked through.

Once chicken is fully cooked, spread 2 tablespoons sauce over each cutlet, while chicken is still in the skillet. Evenly sprinkle cheese over the sauce-covered cutlets.

Reduce heat to low and cover skillet. Continue to cook for 2 to 3 minutes, until cheese has melted. Enjoy!!!

MAKES 2 SERVINGS

You’ll Need:
dish, wok or very large skillet, nonstick spray

Prep:
10 minutes

Cook:
20 minutes